Fast Metabolic Moves
4 Weeks of progresive overload training, with mobility work, compound lifts and conditioning every day.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Curtsy Lunge
2 x 6
A2
Inchworms
2 x 8
A3
Under Switch to Crab Reach
2 x 5
B1
Broad Jump
2 x 6
B2
Burpee Broad Jump
2 x 5
B3
Build Up Sprint
2 x 20
C1
Romanian Deadlift
3 x 8 @ 60 %
C2
Lying Leg Curl
3 x 10
C3
Incline Bench Press - Dumbbell
3 x 8
D1
Barbell Bench Press
3 x 8 @ 60 %
D2
Bench Flys - Dumbbell
3 x 8
D3
Single Leg Glute Bridge - Elevated
3 x 12
E1
Lateral Over-The-Bar Burpee
3 x 3
E2
Thruster
3 x 3
E3
Lateral Over-The-Bar Burpee
2 x 3
E4
Thruster
2 x 2
E5
Lateral Over-The-Bar Burpee
1 x 3
E6
Thruster
1 x 1
A1
Bent Over Trunk Rotation
2 x 6
A2
Downward Dog to OH Press
2 x 8
A3
Bear Crawl to Deep Squat
2 x 8
B1
1 Leg to 2 Leg Broad Jump
2 x 5
B2
Single Leg Bounding
2 x 10
B3
Medicine Ball Swing
2 x 12
C1
B Stance Hip Thust
3 x 8 @ 50 %
C2
Frog Pumps
3 x 20
C3
Shoulder Flys
3 x 8
D1
Overhead Press
3 x 8 @ 60 %
D2
DB Reverse Fly
3 x 12
D3
DB Step Up
3 x 8
E1
Sprint
1 x 50
E2
Squat Jump
3 x 10
E3
Sprint
1 x 50
E4
Squat Jump
1 x 10
E5
Plate Halo
1 x 8
A1
WORLD'S GREATEST STRETCH
2 x 6
A2
Lateral Lunge
3 x 8
A3
Deep Squat Thoracic Rotations
2 x 8
B1
Plank Shoulder Clock - Miniband
2 x 6
B2
Box Jump
2 x 6
B3
MED BALL SQUAT THROW W COUNTER MOVEMENT
2 x 8
C1
Back Squat
3 x 8 @ 64 %
C2
Leg Press
3 x 12
C3
Seated Pull Up
3 x 6
D1
Chest Support Row - Dumbbell
3 x 8
D2
DB Pullover
3 x 10
D3
Split Squat DB
3 x 10
E1
DB Bicep Curls
1 x 10
E2
Sprint
1 x 50
E3
DB Overhead Tricep Extension
1 x 10
E4
Sprint
1 x 50
